Maintaining Weight Loss – Why Is It a Challenge, and How Can You Succeed?

Congratulations! You've done the hard work and reached your goal weight. But how do you maintain your weight loss for the long term?  

Research shows that weight regain is a common challenge for many people, regardless of the dietary approach they follow. Studies indicate that over 40% of adults have attempted dieting at some point in their lives.¹ Despite this, a significant percentage of the population remains overweight due to an imbalance between energy intake from food and energy expenditure. ²

Several factors contribute to this struggle, including the interactions between our biology, habits, and environment.³ Additionally, overly restrictive diets that are unsustainable in the long term can lead to weight regain.⁴

However, while weight regain is common, it’s not inevitable. There are strategies you can adopt to maintain your weight loss and sustain your success over time.

Choose a Dietary Approach That Works for You

There’s no one-size-fits-all solution when it comes to weight loss and maintenance. You may find success with a low-carbohydrate diet, partial meal replacement, or portion control.^5-7 The best approach depends on individual factors like your lifestyle, previous experiences with diets, and your budget. Choose a method that aligns with your needs and is sustainable for the long term.

Plan for Disruptions

Adopting a long-term lifestyle change isn’t always easy. Life events and social occasions can throw you off track. Allowing yourself occasional flexibility—such as the 80:20 approach—can help make your lifestyle changes feel more sustainable.

If you find yourself significantly off track for a few days, weeks, or even months, view it as a learning opportunity. Reflect on the situation and consider how to handle similar situations in the future. Setting new goals and building healthy habits can help you regain focus and stay on track.

Continue to Self-Monitor

Research indicates that individuals who regularly monitor themselves are more likely to maintain their weight loss.⁹ If you’re not comfortable with frequent weigh-ins, use other indicators such as how your clothes fit or take measurements of your waist and hips.

Keeping a food diary or counting calories can help ensure you’re consuming the right amount of food to maintain your weight. ¹⁰ A food diary can also help you identify how certain places, people, or moods influence your eating habits. ¹¹  

Make Physical Activity a Part of Your Routine

Staying active is crucial for overall health and plays an important role in weight maintenance when combined with a healthy diet. ¹²  Aim to reduce sedentary time during the day and gradually increase your activity levels. ¹³ Incorporating regular exercise into your daily routine can help you maintain your weight loss while improving your overall well-being. ¹³

Seek Support Along Your Journey

Having the right support can make a significant difference in building and maintaining healthy habits. ¹⁴ Support might look like going for walks with friends, having a partner help plan and prepare healthy meals, or joining a group focused on health and fitness.  

Celebrate Your Success

Finally, don’t forget to acknowledge how far you’ve come. Maintaining weight loss is a remarkable achievement, and every step you take toward a healthier lifestyle deserves celebration. Here’s to embracing change for a lifetime!

‍

References:

1. Santos I et al. Prevalence of personal weight control attempts in adults: a systematic review and meta-analysis. Obes Rev. 2016; 18(1): 32-50.

2. World Health Organization [Internet]. Obesity and overweight [updated 2024 March 1; cited 2025 January 8]. Available from: https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight

3. Hall KD and Kahan S. Maintenance of lost weight and long-term management of obesity. Med Clin North AM. 2019; 120(1): 183-197.

4. MacLean PS et al. Biology’s response to dieting: the impetus for weight regain. Am J Physiol Regul Interg Comp Physiol. 2011; 301(3): R581-R600.

5. Ebbeling CB et al. Effects of a low carbohydrate diet on energy expenditure during weight loss maintenance: randomized trial. BMJ. 2018; 363: k4583.

6. Edwards-Hampton SH and ARD J. The latest evidence and clinical guidelines for use of meal replacements in very-low-calorie diets or low-calorie diets for the treatment of obesity. Diabetes Obes Metab. 2024; 26(4): 28-38.

7. Rolls BJ. What is the role of portion control in weight management. Int J Obes (Lond). 2014; 38(1): S1-S8.

8. Sairabeb E et ak. Flexibility in weight management. Eating Behaviours. 2014; 15(2): 218-224.

9. Thomas GJ et al. Weight-Loss Maintenance for 10 Years in the National Weight Control Registry. American Journal of Preventive Medicine. 2014; 46(1): 17-23.

10. Klem ML et al. 1997. A descriptive study of individuals successful at long-term maintenance of substantial weight loss. The American Journal of Clinical Nutrition. 1997; 66(2): 239-246.

11. Cordeiro F et al. Barriers and Negative Nudges: Exploring Challenges in Food Journaling. Proc SIGCHI Conf Hum Factor Comput System. 2015: 1159-1162.

12. Swift LD et al. The Role of Exercise and Physical Activity in Weight Loss and Maintenance. Progress in Cardiovascular Diseases. 2014; 56(4): 441-447.

13. National Health Service [Internet]. Benefits of Exercise [updated 2024 August 15; cited 2025 January 9]. Available from: https://www.nhs.uk/live-well/exercise/exercise-health-benefits/

14. Verheijden MW et al. Role of social support in lifestyle-focused weight management interventions. European Journal of Clinical Nutrition. 2005; 59 (1) : S179-S186.